Rugby League Off-Season

Robotham Athletic Performance

Rugby

Coach

Jack Robotham

The rugby league off-season program is designed to take the guess work out of training. This program designed by a professional strength and conditioning coach will provide you with an elite 3 day a week program throughout your off-season to maximise your potential.

$30 / mo

Get Rugby League Off-Season

Rugby league specific

Tried and tested rugby league specific training programs used to create NRL & NRLW players. You want to play at the highest level, you need to train at the highest level.

Win the off-season, win the season.

Use your off-season to develop and improve. Build your base in the off-season to dominant in-season.

Take the guess work out of training,

Following the rugby-league off-season program to take the guess work out of training. This structured program is designed to improve your athletic capabilities.

Proof

This program has been used by many rugby league players playing at the highest level.

Features

Programming 3 days per week

Training programmed 4 days a week across the gym and the field.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Full gym // Markers

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

wk 1 - Day 1

Banded shoulder dislocations

2 x 10

Shoulder TYI

2 x 4

Push up + Rotation

2 x 4

Hanging scap retraction

2 x 10

Drop catch push up

2 x 6

Tall to short landing

2 x 6

Wall drill - single switch

2 x 6

Barbell Deadlift

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

S/L calf raise

4 x 10

Barbell Bench Press

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

1-Arm DB Row

10, 10, 8, 8

Weighted push up

3 x 12

Feet Elevated Inverted Row

3 x 12

Alternating DB Hammer Curl

3 x 12

Tuesday

Off-Feet Conditioning

Conditioning

Aerobic bike 1

Full aerobic bike session 1 warm up. 5 min build - level 4 - RPM 70-90 1 min recovery - level 1 - RPM - 70 Main set 5 min - level 3 - RPM 80-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM 70-90 2 min recovery - level 1 - RPM 70 5 min - level 3 - RPM - 70-90 2 min recovery - level 1 - RPM 70

Wednesday

wk 1 - Day 2

Hanging scap retraction

2 x 10

Push up + Rotation

2 x 4

Shoulder TYI

2 x 4

Banded shoulder dislocations

2 x 10

Med Ball Slam

2 x 6

Med Ball Rotational Throw

2 x 13.2276

A March Hands on Hips

2 x 6

Back Squat

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Copenhagen

4 x 1 @ 0:15

Bench pull

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

One-Arm DB Bench Press

10, 10, 8, 8

DB Split squat

3 x 12

Seated DB Shoulder Press

3 x 12

Tricep Pushdown

3 x 12

Friday

wk 1 - Day 3

Goblet Squat

2 x 6

Crab Walk

2 x 10

Overhead Reverse Lunge

2 x 6

Pigeon Stretch

2 x 1 @ 0:30

Lateral hop and hold

2 x 6

Rocket jump

2 x 4

Hang Clean Pull

5 x 5

Broad Jump

4 x 2

DB Step Up

6, 5, 4, 6, 5, 4 @ 65, 70, 80, 75, 80, 85 %

Chin-Up

10, 10, 8, 8

Barbell Upright Row

3 x 12

Single Leg RDL

3 x 12

Hollow Rock

3 x 12

Saturday

WK 1 - Day 4 - Running

Leg Swings

2 x 10

Walk High Knee

2 x 10

High Knee run

2 x 10

Side Shuffle

2 x 10

S/L RDL to hip lock

2 x 10

Pogo Jump

2 x 20

Bound & stick

2 x 5

Tall to short landing

2 x 5

Wall drill - single switch

2 x 4

Wall drill - Load & explode

2 x 4

A-Skip

2 x 20

Falling Starts

1 x 3 @ 10

2 Point Start

1 x 2 @ 15

Go Cruise Go

1 x 4 @ 100

4 minute run

2 x 1

Coach

More from Robotham Athletic Performance

Jack Robotham

6 years experience working in high performance sport and individual athletes. Lead Strength and conditioning coach - Toowoomba Grammar School. Head of athletic performance - Burleigh Bears Female Pathways. Lead Strength and conditioning coach - Burleigh Bears Colts U21/s.